CF LEMAN VICH ROOKIE A. Death By Pull Ups B. Death By Pistols C. Death By Dips (Max 12 min on each) INTERMEDIATE A. 4 Rounds not for time: 10 Good Mornings 10 Jefferson Curls 10 Waiters Walking Lunges B. 3 Rounds for time 21 Overhead [...]

CF LEMAN VICH Benchmark day, please log your results to beyond the whiteboard. ROOKIE A. Rankel Complete as many rounds as possible in 20 mins of: 6 Deadlifts, 7 Burpee Pull-ups 10 Kettlebell Swings Run, 200 m INTERMEDIATE A. Rankel Complete as many rounds as possible [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Heavy’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de cours pour [...]

CF LEMAN VICH ROOKIE A. AMRAP 20min: Row 150m 15 KB Swings Run 200m 15 Burpees INTERMEDIATE A. Tabata Sit ups (Average is 8 sit-ups per 20 sec. Good is 12) B. For reps and time: Tabata Push Ups Run 1600m Bottom to Bottom Tabata Air [...]

CF LEMAN VICH ROOKIE A. 3 Rounds for Quality: 20s L-Sit 10 Double Unders 20s Hollow Hold B. AMRAP 15 min: Run 200m 15 Double Unders 10 Push Ups INTERMEDIATE A. Back Squat 5-5-5-5-5 Rest 2 min B. Shoulder Press 5-5-5-5-5 Rest 2 min C. 15-12-9 [...]

CF LEMAN VICH ROOKIE A. For time: 50 Air Squats 10 Clean and Jerk 40 Air Squats 8 Clean and Jerk 30 Air Squats 6 Clean and Jerk 20 Air Squats 4 Clean and Jerk 10 Air Squats 2 Clean and Jerk INTERMEDIATE A. Row 10,000m [...]

CF LEMAN VICH ROOKIE A. 5 Rounds for time: Row 375m 30 Sit Ups (In teams of two, both partners working at the same time, one on the row, one on the sit ups, switch when both are finished. Workout ends when both athletes have completed 5 rounds [...]

CF LEMAN VICH Happy Birthday Switzerland! ROOKIE A. "Wilhelm Tell" 3 Rounds: 10 DU 20 DB Snatch - - - 10-8-6 Thruster Pull Up 200m Sprint with DB & KB between each round - - - 20-15-10 American Swing Pike Push Ups 200m Sprint with DB & KB [...]

CF LEMAN VICH ROOKIE A. For time: 21 Squat Snatch 21 Pull Ups 18 Thrusters 18 Pull Ups 15 Squat Snatch 15 Pull Ups 12 Thrusters 12 Pull Ups 9 Squat Snatch 9 Pull Ups INTERMEDIATE A. Power Clean 1RM (Work up to a heavy single, [...]

CF LEMAN VICH ROOKIE Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard. INTERMEDIATE Any workout from the ‘Long’ category of benchmarks on Beyondthewhiteboard. CF LEMAN NYON No class for this location today / Pas de cours pour [...]